After the Mid-Autumn Festival, the weather gradually turns cooler. With the arrival of various floral seasons such as silver grass and beech in October, do you also feel like taking advantage of the crisp autumn air to head outdoors and get some exercise?
Taiwan’s rich mountainous landscapes and resources are a great national asset, and hiking and walking are popular national pastimes. According to the 2017 Sports Participation Survey by the Sports Administration, the most common physical activities among Taiwanese people are “walking/brisk walking/jogging” (53.2%), “jogging” (24.4%), and “mountain climbing” (11.6%). This shows that hiking and walking have become widely embraced activities in Taiwan.
To encourage the public to step outdoors, connect with nature, and develop a love for the mountains, the Sports Administration has combined the traditional Double Ninth Festival (the ninth day of the ninth lunar month, a day for mountain climbing) with National Sports Day. This year, the period from September 9 to October 13 (lunar September 9) has been designated as Sports Month. A series of nationwide mountain climbing events will be held during this time, aiming to help everyone develop regular exercise habits, enjoy the mountains, and challenge themselves.
The Benefits of Hiking & These Precautions You Should Know
Dr. Lin Sung-kai, Director of the Sports Medicine Department at Lixin Hospital, states that hiking indeed offers many benefits, such as improving cardiovascular function, enhancing muscle strength and endurance, improving body balance and coordination, and absorbing phytoncides and negative ions. However, hiking often involves varying slopes, which can lead to sports injuries like sprains, strains, and cramps. It can also pose potential risks to the spine and knee joints. Therefore, he recommends keeping the following in mind when hiking:
1. Know Your Physical Condition & Don’t Be Overambitious: Before heading out, assess your physical condition. Those with joint degeneration or other health issues should consult a doctor or therapist first. Beginners are advised to start with smaller hills and avoid the urge to tackle high mountains all at once.
2. Essential Gear & Proper Use of Protective Equipment: Use proper hiking shoes and trekking poles. Hiking shoes provide grip and shock absorption, while trekking poles help distribute leg pressure and maintain balance. If you experience knee or lower back pain during the hike, consider wearing knee or lumbar supports, but only while hiking. In daily life, focus on strengthening your muscles instead of relying too much on gear.
3. Slow Down Your Pace & Slightly Bend Your Knees When Descending: Walking too fast or too briskly puts significant strain on your joints. It’s advisable to slow your pace while hiking. When going downhill, slightly bend your knees to reduce the load on your joints. Those with joint degeneration may opt for flatter, earthen trails and try to avoid steps or stone-paved paths.
4. Strengthen Your Muscles & Combine with Other Exercises: In addition to hiking, it’s recommended to incorporate other forms of exercise such as walking, cycling, and swimming to maintain joint health. Regularly training your core, thigh, and glute muscles can also help prevent sports injuries.
Three Big Lies of Hiking: “It’s Easy,” “We’re Almost There,” and “I’m Never Coming Back”
Famous traveler Hsieh Che-ching shares how the wonderful experience of hiking left a deep impression on him, and reveals the “three big lies of hiking” that keep him going:
The first is “It’s easy!” Hiking groups often use this phrase to encourage people to take their first step into hiking. While the reality may not be as easy as the words suggest, it can still motivate hikers to take on the challenge.
The second is “We’re almost there!” When hikers are already out of breath, guides may use this phrase to encourage them — but the destination might still be quite a way off.
The third lie is one people tell themselves: “I’m never coming back!” Hsieh Che-ching says that even if you feel exhausted and never want to hike again during or right after the trip, once you’re home and wake up the next day, you’ll likely find yourself opening a map to plan the next adventure. That’s the most fascinating part of hiking.